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Wednesday 120118

Ricky Frausto Filed Under:
WOD
Skill/Strength

A1. Overhead Squat 15-15 reps

Warm-up using a rep scheme of x10 x5 x5 or something similar to help you reach your first working weight. A set can only be counted if all 15 reps are unbroken. Increase weight the second set if possible. Do this lift on a 4 minute clock.

A2. Partner Hamstring Drops 15-15-15 reps (click link to view demo)

Complete these on a 1.5 minute clock after all squats are done. Touch chest to floor and keep hips fully extended (no butt sticking out on the way up).

Conditioning

Pull up Ladder

With a continuously running clock, do one pull up the first minute, two pull ups the second minute, three pull ups the third minute, and so on until you can no longer within the required minute. (What do you need work on most? Strict, Chest 2 Bar, Weighted Kipping, Weighted Strict, Negatives, Bands? Prescribed is whatever you choose unless range of motion stinks)

Post all results to comments/Logwod.

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Post thoughts to comments.

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8 Responses to "Wednesday 120118"

  1. Ricky Frausto Says:
  2. The last recorded time I can ever find of us doing the pull up ladder as prescribed for today is November of 2008. Here is the link. Check out the pic that day of BC (of all people). Looks like some improvement, right.

    http://crossfitomaha.blogspot.com/2008/11/friday-081107.html
  3. paul Says:
  4. 132 on OHS, which has got to be a PR for me. I came in thinking 120 would be a struggle.

    10 full rds of CTB pullups, then 9 in rd. 11.

    Good work, 6am! This was just what I needed today.
  5. bluejayRN Says:
  6. 72# OHS failed on rep 12 when my left shoulder slipped out of socket. Darn shoulder laxity. Apparently my right shoulder felt left out of the rehab program. I will be paying both shoulder some extra attention.

    I did ring rows instead of pull-ups to save my shoulder. Good tip from Paul to hollow out more. Thanks!

    Hi ho hi ho...back to rehab I go!

    Way to go heavy on the OHS JenA and Gina! I love working with you ladies!
  7. Shelley Says:
  8. Did High bar back squat as wrist was feeling it in warmups so didn't push it

    163x15 both sets

    Did CTB pullups and failed in round 6 (failed if came off bar)

    After that, stuck to 3-4 CTB each minute unbroken (3 looks/feels good and by the 4th rep, it becomes more like a strict CTB). I still have so much work to do here...

    Great job Danny on getting through 11 or 12 rounds unbroken on CTB!!

    Welcome Duez to your first class......way to get broken in on such an easy day (haha)

    Enjoyed working with you Sherrie and as always 5 a.m is a good group!
  9. Hira Says:
  10. Fun day.

    Pete and Bob had too much fun with Partner Hamstring Drops. just sayin... =)
  11. jakeH Says:
  12. Noon class was like super fun today like Hira said. Everybody seemed in great spirits.

    Worked with Kyle K on the OHS 132 x 15 and 154 x 15 for working sets. Probably could have gone up a bit more, but was testing shoulder. No pain, so today was a success.

    Did the hamsting drops with Chris and they were difficult because my legs are sore from yesterday.

    I decided to strap on the weighted vest for pull-ups. Not sure what it weighs 20# or 25#, but I got through round 14. Failed on the 8th rep in the 15th round. Holy arms.
  13. Addi Says:
  14. Oops. Thought i had logged this. Glad i looked!
    Stayed at 68# for both sets. My wrist felt ok for once, but shoulder felt really shaky around rep 13 each set. Need to start working these back up!

    Pullups - got through 6 of the round of 7 with strict.
  15. Addi Says:
  16. Oops. Thought i had logged this. Glad i looked!
    Stayed at 68# for both sets. My wrist felt ok for once, but shoulder felt really shaky around rep 13 each set. Need to start working these back up!

    Pullups - got through 6 of the round of 7 with strict.

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